Arugula Salad with Feta Cheese and Pumpkin
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 38 min.
Ready in
Calories:
318
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 107.9 μg | (180 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 589 mg | (15 %) | ||
| Calcium | 192 mg | (19 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Pumpkin (such as butternut squash)
- 1 Tbsp Canola oil
- 125 milliliters Orange juice
- salt
- freshly ground peppers
- ground ginger
- 150 grams Feta (with herbs)
- 150 grams Arugula
- 50 grams Walnut
- 2 Tbsps White vinegar
- 2 Tbsps Pumpkin seed oil
- 1 tsp honey
Preparation steps
1.
Cut the pumpkin flesh into cubes about 1.5 cm (approximately 1/2 inch) across. Pour the oil in a hot pan and cook the pumpkin over medium heat 2-3 minutes. Pour in the juice and let simmer for 8-10 minutes. Season with salt, pepper and ginger.
2.
Drain the feta. Rinse the arugula, spin dry and transfer to plates. Chop the nuts. For dressing, mix the vinegar, pumpkin seed oil, honey and 2-3 tablespoons of pumpkin liquid, then season with salt and pepper. Distribute the feta and pumpkin on the salad and garnish with nuts.
3.
To serve, drizzle at the table with dressing.
